You responded to the last article about protein and fiber. The comments, emails, and questions kept coming. People wanted to know more—more about how much protein they actually need, why their body feels different now, and how to make it work with their specific challenges.
No wonder it keeps you full for 4–5 hours — that’s a seriously filling bowl.
Roughly you’re getting ~25–30g protein (especially if it’s Greek yogurt/kefir) and ~20–30g fibre (the seeds + fruit are doing a lot of the heavy lifting). Plus plenty of healthy fats from the seeds, so it’s a nice slow-burn combo.
Great job — that’s a smart, well-balanced breakfast. 💪
Totally get the “wicked gas” issue — you’re not alone. A few gentler protein options: fish (tuna/salmon), chicken or turkey, and lactose-free protein shakes.
And for the “99mph” days: set one alarm for a quick protein bite and one for water. It really helps when you’re on the go.
No worries. It's good to get the message out. My comment was not a criticism. I watched a TV show recently all about eating protein, and they gave the same advice. But it can leave people with allergies left out, and I would like to see that addressed better.
Thanks for clarifying — I really appreciate you saying that. You’re absolutely right about allergies, and that’s an important gap. And just to add: this is general information — if someone has health issues (including allergies), it’s always best to check with their doctor or a registered dietitian for advice tailored to them.
Very informative article! Thank you! I am beginning to pay attention to protein intake. Im 79 (and 12 days...but who's counting!) 🤗 biggest stumble for me is wicked gas with dairy, legumes and eggs. I have protein powder for smoothies but I get going 99mph and forget to eat (and hydrate.) Ive got lots of work to do to find a more reasonable speed and thus find time to eat more!
I have shared this article with several senior friends. All of us are educated and health conscious. All of us were surprised that we never knew our protein needs had increased so dramatically! I am curious if women have any differences in how their bodies absorb protein after the major hormone shifts of menopause? Thank you for giving so many helpful and practical tips in how to incorporate more protein, afford it, prepare it and best times to eat it.
I’m not an expert, but from what I read it’s usually not that women suddenly can’t absorb protein after menopause — it’s more that the body doesn’t use it as efficiently for keeping/building muscle as we get older (and the estrogen drop seems to play a role).
What that means in real life:
It helps to get a decent chunk of protein at each meal, not just “some” here and there. Breakfast especially tends to be low.
Higher-quality proteins (eggs, Greek yogurt, fish, chicken, tofu/tempeh, beans + a grain) seem to “count more” because they have the building blocks your muscles respond to.
Protein works best when it’s paired with some strength work (even light weights, bands, bodyweight 2–3x/week).
And just a quick safety note: if someone has kidney disease or has been told to limit protein, they should check with their doctor/dietitian on what’s right for them.
I had to laugh for a moment because when you mention affordable options, you said five eggs, and I can't imagine being able to eat five eggs at one time. Maybe three. The only people I know eating five eggs at once are probably young males trying to build muscle. 🤣
For sure! I'm a big fan of scrambled eggs. (Usually with tomatoes, some kind of greens, salt and pepper, and maybe goat cheese if I'm lucky to have some. )
Good call — I’m actually expanding this into a more complete guide with a nutritionist friend and we’ll include tons of quick non-dairy options. In the meantime: canned tuna/salmon, eggs, rotisserie chicken, deli turkey, edamame, tofu/tempeh, beans + microwavable rice, and jerky are some easy go-tos.
You recommended whey protein powder but I read elsewhere that it can increase blood sugar too much for anyone dealing with diabetes. What are your thoughts on this?
Whey protein by itself (when unsweetened) doesn’t usually spike blood sugar much. That said, if you have diabetes, it’s smart to check with your doctor or healthcare provider first, since individual responses can vary and medications can matter.
That looks like scrambled egg and dairy yoghurt with some flavonoid-rich antioxidant berries. I can neither eat egg (actually egg-white) or dairy (or gluten grains for that matter), so those suggestions would be no good for me. Fortunately, I’m a healthy senior with a first class honours degree in nutritional therapy (gained in my 50s), so I know what I can eat that is protein-rich and still allergen free for me.
So glad it helped, Lizz. That energy dip makes a lot of sense—protein earlier in the day can be a game changer. Even a small, simple breakfast can help a lot.
I am 80, fit, active and well. My daily breakfast is high in protein, low carb, high fibre and good oils:
Mixed berries 100g
Barley flakes 15g
Stewed apple 100g
Mixed seeds 75g
Pear 150g
Yogurt or Kefir 100g
Coffee 2 cups
This keeps me going for 4 or five hours
No wonder it keeps you full for 4–5 hours — that’s a seriously filling bowl.
Roughly you’re getting ~25–30g protein (especially if it’s Greek yogurt/kefir) and ~20–30g fibre (the seeds + fruit are doing a lot of the heavy lifting). Plus plenty of healthy fats from the seeds, so it’s a nice slow-burn combo.
Great job — that’s a smart, well-balanced breakfast. 💪
Barbara, happy almost-80!
Totally get the “wicked gas” issue — you’re not alone. A few gentler protein options: fish (tuna/salmon), chicken or turkey, and lactose-free protein shakes.
And for the “99mph” days: set one alarm for a quick protein bite and one for water. It really helps when you’re on the go.
No worries. It's good to get the message out. My comment was not a criticism. I watched a TV show recently all about eating protein, and they gave the same advice. But it can leave people with allergies left out, and I would like to see that addressed better.
Thanks for clarifying — I really appreciate you saying that. You’re absolutely right about allergies, and that’s an important gap. And just to add: this is general information — if someone has health issues (including allergies), it’s always best to check with their doctor or a registered dietitian for advice tailored to them.
How does intermittent fasting for healthy active seniors fit in here? I do it to help with arthritis
I’m not a doctor, but IF can work for some active seniors, and a lot of people say it helps their arthritis.
Big watch-out: don’t let fasting make you under-eat protein or total calories — that can chip away at muscle and strength as we age.
If you want to keep IF, the more “safe-ish” approach is usually:
- 12–14 hour overnight fast (not super long)
- Protein first when you eat
Always worth checking in with your doctor, especially if you’re doing it long-term or managing arthritis.
Wow! Thank you.. so informative..❤️❤️❤️
Very informative article! Thank you! I am beginning to pay attention to protein intake. Im 79 (and 12 days...but who's counting!) 🤗 biggest stumble for me is wicked gas with dairy, legumes and eggs. I have protein powder for smoothies but I get going 99mph and forget to eat (and hydrate.) Ive got lots of work to do to find a more reasonable speed and thus find time to eat more!
Thank you again!
I have shared this article with several senior friends. All of us are educated and health conscious. All of us were surprised that we never knew our protein needs had increased so dramatically! I am curious if women have any differences in how their bodies absorb protein after the major hormone shifts of menopause? Thank you for giving so many helpful and practical tips in how to incorporate more protein, afford it, prepare it and best times to eat it.
I’m not an expert, but from what I read it’s usually not that women suddenly can’t absorb protein after menopause — it’s more that the body doesn’t use it as efficiently for keeping/building muscle as we get older (and the estrogen drop seems to play a role).
What that means in real life:
It helps to get a decent chunk of protein at each meal, not just “some” here and there. Breakfast especially tends to be low.
Higher-quality proteins (eggs, Greek yogurt, fish, chicken, tofu/tempeh, beans + a grain) seem to “count more” because they have the building blocks your muscles respond to.
Protein works best when it’s paired with some strength work (even light weights, bands, bodyweight 2–3x/week).
And just a quick safety note: if someone has kidney disease or has been told to limit protein, they should check with their doctor/dietitian on what’s right for them.
Great article full of detailed info!
I had to laugh for a moment because when you mention affordable options, you said five eggs, and I can't imagine being able to eat five eggs at one time. Maybe three. The only people I know eating five eggs at once are probably young males trying to build muscle. 🤣
Haha fair point 😂 Five eggs is peak “young guy bulking.”
I meant eggs are a cheap protein option — for most people, 2–3 is plenty.
For sure! I'm a big fan of scrambled eggs. (Usually with tomatoes, some kind of greens, salt and pepper, and maybe goat cheese if I'm lucky to have some. )
Mmmm that sounds so good… 😋 Now I’m craving scrambled eggs!
I wish there were more non-dairy examples of quick protein. This is where I struggle, though I'm not >60 yet.
Good call — I’m actually expanding this into a more complete guide with a nutritionist friend and we’ll include tons of quick non-dairy options. In the meantime: canned tuna/salmon, eggs, rotisserie chicken, deli turkey, edamame, tofu/tempeh, beans + microwavable rice, and jerky are some easy go-tos.
You recommended whey protein powder but I read elsewhere that it can increase blood sugar too much for anyone dealing with diabetes. What are your thoughts on this?
Whey protein by itself (when unsweetened) doesn’t usually spike blood sugar much. That said, if you have diabetes, it’s smart to check with your doctor or healthcare provider first, since individual responses can vary and medications can matter.
That looks like scrambled egg and dairy yoghurt with some flavonoid-rich antioxidant berries. I can neither eat egg (actually egg-white) or dairy (or gluten grains for that matter), so those suggestions would be no good for me. Fortunately, I’m a healthy senior with a first class honours degree in nutritional therapy (gained in my 50s), so I know what I can eat that is protein-rich and still allergen free for me.
Fair point — that example clearly won’t work for everyone. The intent was to show a concept, not a one-size-fits-all meal.
Very helpful article and now I realize why I have very little energy. I’ve been skipping breakfast and eating a lot of carbs.
Thank you.
So glad it helped, Lizz. That energy dip makes a lot of sense—protein earlier in the day can be a game changer. Even a small, simple breakfast can help a lot.
It's garbage